Find Your Happy Place

Little things that will boost your mood instantly

It's striking how important energy is to happiness. Unfortunately, when you're feeling blue, it can be hard to muster up the physical and mental energy needed to do the things that will make you happier. Planning a brunch party, weeding the garden, or pulling out a craft project seems like a lot of trouble, while plunking down in front of the TV or digging into a tub of ice cream entices you as an easy fix. But research shows (and you know it's true) that these aren't the routes to lifting your spirits.

Instead, I've found it helpful to look for patterns in the times of day when I begin to drag: Am I having trouble getting out of bed in the morning? Passing out at my desk in the mid-afternoon? Dragging around the apartment after dinner instead of having fun with my family? Sometimes, oddly, I'm too tired to go to bed: I can't face the effort of brushing my teeth, washing my face, and all the rest. Once I identified the energy dips in my daily routine, I was able to identify strategies to keep my energy higher — and I've been astonished by how quickly and easily I'm able to give myself a boost.

For long-term energy, it's most important to a) get enough sleep and b) get some exercise. But that doesn't help you if you need some energy right now. When I'm desperate for an immediate happiness boost, these are the tips that really work for me:

1. GO OUTSIDE INTO THE SUNLIGHT Light deprivation is one reason that people feel tired. Research suggests that light stimulates brain chemicals that improve mood. For an extra boost, get your sunlight first thing in the morning. And while you're outside...

2. GO FOR A BRISK WALK One study found that even a 10-minute walk is enough to increase energy and decrease tension.

3. ACT WITH ENERGY We think we act because of the way we feel, but often we feel because of the way we act. Trick yourself into feeling energetic by moving more quickly, pacing while you talk on the phone, and putting more energy into your voice.

4. LISTEN TO YOUR FAVORITE UPBEAT SONG Hearing stimulating music gives an instant lift and is one of the quickest, most reliable ways to affect your mood and energy level. I'm always surprised by the effectiveness of this strategy.

5. TALK TO AN ENERGETIC FRIEND Not only do you gain energy from interacting with other people, but you also — in what's called emotional contagion — "catch" their emotions. Instead of infecting others with your draggy mood, try to lift yourself by catching the energy of a boisterous friend.

6. TACKLE AN ITEM ON YOUR TO-DO LIST Unfinished tasks weigh you down. So if you feel bad about skipping your skin cancer check, not having completed an overdue report, or not having faced this month's bills, force yourself to tackle one thing that's nagging at you. It's tough, but you will feel a huge rush of energy when you cross it off your list.

7. CLEAN UP I'm not sure why tidying makes such a huge difference, but when I feel like I can't face the day, I tidy up my desk, and I perk right up.

Next:

Here are some other ideas, grouped by category, to try:

FUN

• Add a fun thing to your calendar, such as trying a new recipe.

• Better, add a fun thing to your calendar that involves other people. For instance, I have a friend who loves visiting perfume shops as much as I do, and every once in a while we plan a perfume-shop outing.

• Best, add a fun thing to your calendar that involves other people and has you doing something outdoors. Studies show that just being outside in the sunshine helps boost your sense of focus and good cheer.

CHALLENGE

• Think of a subject that you wish you knew more about (be honest — something that really interests you) and spend 15 minutes on the Internet reading about it.

• Take a step toward acquiring a new skill you'd like to have — research Italian classes in your neighborhood, investigate a Photoshop class you can take online.

• If you can't think of one single subject that interests you, visit two bookstores (one huge chain, one independent store) and browse until some book catches your attention. Then buy and read the book.

DOING GOOD, FEELING GOOD

• Sign up to be an organ donor (and don't forget to tell your family that you've chosen to do so).

• Write a check — even a small one — for a good cause.

• Sign up to volunteer for or participate in an organization that furthers a cause you value.

ENERGY

• Walk around the block.

• Do 10 jumping jacks.

• Go to the gym or out for a run.

ORDER

• Clear out the space around your computer.

• Clean out a closet.

• Walk through your house with a garbage bag and clear clutter until the bag is full of trash. Then walk around again and fill a new bag with things to be given away. Repeat.

To feel happier quickly, it helps to remember that you have to "burn energy to create energy." When I'm at my most sluggish, apathetic, and gloomy, I can often kick myself into gear by burning some energy: running up the stairs, singing out loud, doing a whirlwind tidy-up of our apartment, or crossing some nagging task off my list. Counterintuitively, perhaps, these exertions don't drain me even more. Instead, they furnish a much-needed surge of energy.

By pushing yourself to burn a little energy by tackling a task, you'll give yourself a shot of energy and cheer. If you can't face a big task, just do something small. Even a little step in the right direction will give you a lift.

I love this quote by Dag Hammarskjold, from his book Markings: "Do not look back. And do not dream about the future, either. It will neither give you back the past, nor satisfy your other daydreams. Your duty, your reward — your destiny — are here and now."

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